Sleep hygiene and behavior modification
| Stimulus control therapy |
|---|
| (bedroom as cue for sleep) |
| Dark room |
| Cold room temperature |
| Quiet room ± white noise machine |
| No screen (TV, phone, tablets) |
| Planned bedtime and wake-up |
| Get out of bed if not sleeping |
| Relaxation techniques before bedtime |
| Mindfulness/meditation |
| Progressive muscle relaxation |
| Consistent bedtime routine |
| Sleep restriction therapy |
| (optimizing sleep efficiency) |
| Reduce time in bed to match current time asleep |
| Choose consistent wake-up time |
| Prescribe a bedtime |
| Add 30-minute increments to bedtime until 7–8 hours per night |
| Goal of 90% sleep efficiency (time asleep / time in bed) |
| No naps |
| Do not use in untreated sleep apnea |